Tag: crossfit gym

Thursday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Bench press
3×5 65%, 75%, 85%+rep

Metcon
10 Rounds For time
30 Double under
3 rope climb

Accessory
4min max time under tension
Double KB front rack walk

Olympic lifting
Clean + FS + Power Clean + FS + Hang Clean + FS
1-1-1-1-1

Wednesday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back squat
3×5 65%, 75%, 85%+rep

Metcon
For time
3 Rounds
10 power snatch 40/30
20 wall ball
3 Rounds
5 power snatch 50/35
10 wall ball

 

Olympic Lifting
Snatch grip deadlift + Snatch pull + snatch High pull + snatch
1-1-1-1-1

Monday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Last chance to register for the FUN CFC in house comp this weekend. We hope to see you join in on all the fun

You can register through paypal, cash, or eftpos https://www.paypal.me/crossfitcoorparoo/35

Extra mobility/stretch/mash

Strength
Deadlift
3×5 65%, 75%, 85%+rep

Metcon
5 Rounds For time
12 hang power clean 50/35
30 sit ups

Olympic Lifting
Snatch + OHS + Power snatch + OHS + Hang snatch + OHS
1-1-1-1-1

Friday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Push press
5/3/1 75% 85% 95%

8min AMRAP
1 Ground to overhead 50/35
1 ring muscle up
2 Ground to overhead 50/35
2 ring muscle up 3 Ground to overhead 50/35
3 ring muscle up continue

Finisher
Tabata Hollow rocks
6 rounds
20sec work 20sec rest

Monday WOD – Bring a buddy week

by Adm1n_Acc3ss, posted in Daily WOD

Don’t forget to drag your friends along this week for some fun, free crossfit. Just send the waiver link to them before they come in for their first session with us https://cfcoorparoo.webdesign-staging.com/get-started/free-trial/

bring a buddy week

Strength
Back squat
3×5 65%, 75%, 85%+rep

Super super set

ME push up
3xME
Score + Total push up

Metcon
50,40,30,20,10
KB swing 24/16
Double under

Olympic Lifting
Overhead Squat with 3 sec pause
5-5-5-5-5